Fighting Sarcopenia: The Power of Gentle Exercise in Preventing Muscle Wasting

As we age, our bodies go through various changes, and one significant concern for many individuals is the loss of muscle mass and strength, a condition known as sarcopenia.

An estimated one in five Australians over the age of 65 years are living with the muscle-wasting disease called sarcopenia. 

Sarcopenia can lead to a decline in physical function, reduced quality of life, and increased risk of falls and fractures. However, there is hope. Regular exercise, even in the form of gentle activities, can play a crucial role in preventing and managing sarcopenia. In this blog, we will explore the concept of sarcopenia, delve into the impact of muscle wasting, and highlight how constant gentle exercise on a daily basis can make a significant difference.

Understanding Sarcopenia and Muscle Wasting

Sarcopenia is a condition characterized by the progressive loss of muscle mass, strength, and function associated with aging. The exact causes of sarcopenia are multifactorial, including hormonal changes, decreased physical activity, inadequate nutrition, chronic inflammation, and oxidative stress. It typically begins around the age of 40 and accelerates after the age of 65, affecting both men and women.

Muscle wasting, one of the primary consequences of sarcopenia, involves the loss of muscle tissue due to an imbalance between muscle protein synthesis and breakdown. This imbalance can occur due to various factors, including reduced physical activity, hormonal changes, and poor nutrient intake. Muscle wasting not only affects our physical appearance but also has a profound impact on overall health and well-being.

The Role of Exercise in Preventing Sarcopenia

Engaging in regular exercise is one of the most effective ways to combat sarcopenia and prevent muscle wasting.

According to Robin M Daly, Professor of Exercise and Ageing, Institute for Physical Activity and Nutrition, Deakin University, Deakin University and Andrea B Maier, Professor of Medicine and Aged Care, Melbourne Health “Everyone will respond to resistance-type exercise if it’s appropriately prescribed, but fewer than 15% of older Australians participate in twice-weekly resistance training.”

While intense workouts and weightlifting have their place, it’s important to recognize that even gentle exercise can contribute significantly to maintaining muscle mass and function. Here are some key ways in which constant gentle exercise can help in the battle against sarcopenia:

1. Preserving Muscle Mass: By engaging in gentle exercise, such as walking, tai chi or using a Physiomate, you stimulate muscle fibres, which helps to preserve muscle mass. These low-impact activities provide a way to stay active without putting excessive stress on the joints and muscles.

2. Improving Muscle Strength: Gentle exercises that involve resistance, such as using resistance bands or light weights, can help improve muscle strength and prevent muscle wasting. These activities promote muscle protein synthesis, leading to increased muscle fibre size and enhanced strength. The Physiomate is excellent for this resistance training.

3. Enhancing Balance and Coordination: Many gentle exercises, including yoga and tai chi, focus on balance, flexibility, and coordination. These activities help improve stability and reduce the risk of falls, which is particularly crucial for older adults who are more susceptible to fractures and injuries.

4. Boosting Hormonal Health: Exercise has a positive impact on hormone levels, including growth hormone, testosterone, and insulin-like growth factor-1 (IGF-1), which play essential roles in muscle growth and maintenance. Regular gentle exercise helps optimize hormone production and counteracts the hormonal changes associated with sarcopenia.

5. Promoting Overall Well-being: Engaging in gentle exercise on a daily basis has numerous benefits beyond muscle preservation. It helps improve cardiovascular health, maintain a healthy weight, enhance mood, reduce stress, and increase overall vitality.

Incorporating Gentle Exercise into Your Routine

If you’re interested in incorporating gentle exercise into your routine to combat sarcopenia, consider the following tips using a Physiomate:

1. Start Slow: Begin with low-impact activities that suit your fitness level. Gradually increase the duration and intensity as you build strength and endurance.
2. Mix It Up: Incorporate a variety of exercises to target different muscle groups and prevent boredom. Include activities that focus on flexibility, strength, and balance.
3. Stay Consistent: Aim for regular exercise sessions, ideally on a daily basis. Consistency is key to reaping the long-term benefits of gentle exercise in preventing sarcopenia.

Sarcopenia and muscle wasting can significantly impact our quality of life as we age. However, by embracing constant gentle exercise as part of our daily routine, we can effectively combat these challenges. Engaging in low-impact activities that promote muscle preservation, strength, balance, and hormonal health can make a significant difference in preventing and managing sarcopenia. So, let’s prioritize our physical well-being and harness the power of gentle exercise to stay strong, vibrant, and independent as we age.

https://theconversation.com/the-muscle-wasting-condition-sarcopenia-is-now-a-recognised-disease-but-we-can-all-protect-ourselves-119458

https://www.mdpi.com/2077-0383/10/2/343/htm